Parents can help their children establish healthy eating habits early in life. Children need to receive the right amount of calories to support growth and development and maintain a healthy weight. Specific calorie and nutrient requirements depend on the age and sex of the child, as well as their physical activity level.
Toddlers
Boys and girls ages 2 to 3 need between 1,000 and 1,400 calories per day. It is very common for caloric intake to vary from meal to meal in this age group. Allow your child to respond to hunger cues and do not force your child to finish a meal. Children ages 2 to 3 years old need to consume plenty of healthy fats for proper brain development and growth. Total fat intake should be between 30 to 35 percent of their total calories. Protein should constitute another 5 to 20 percent of total caloric intake. The remaining calories should come from whole-grain carbohydrates.
Children
Girls ages 4 to 8 years old need 1,200 to 1,800 calories per day while boys need 1,400 to 2,000, depending on growth and activity level. Of the total caloric intake, 25 to 35 percent of calories should be in the form of fat, primarily polyunsaturated and monounsaturated fatty acids. Protein should account for 10 to 30 percent of calories and carbohydrates should provide the remaining 45 to 65 percent. Include a fruit or vegetable at each meal and limit juice intake.
Preteens
Boys ages 9 to 13 years old need 1,800 to 2,600 calories per day and girls need 1,600 to 2,200, depending on physical activity level and growth. Around 10 to 30 percent of these calories should be from protein sources and 25 to 35 percent of calories should be in the form of healthy fats. High-fiber, whole grain carbohydrates should provide the remaining 45 to 65 percent. This group needs more calcium than younger children and should consume 3 servings of milk or dairy foods daily.
Teens
Teenage girls ages 14 to 18 require 1,800 to 2,400 calories per day and boys need 2,200 to 3,200 calories. (See Ref 1) 10 to 30 percent of total calories should come from protein. Carbohydrates should account for 45 to 65 percent of calories and fat should account for 25 to 35 percent of calories. A well-balanced diet for teens will include 1.5 to 2 cups of fruit, 2.5 to 3 cups of vegetables, 5 to 6 oz of lean meat or beans, 6 to 7 oz of grains and 3 cups of milk or dairy products.
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